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Memorial Day Murph

Every year we support the Memorial Day Murph challenge and fundraiser. This will be our 5th Memorial Day Murph. Come on out and join us, free for the public to participate. You can also register with the official website, donate and receive a shirt. We will have scaling options for all levels. 

Rx'd

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scaling options

Competition Level- same as Rx, except you may do strict band assisted pull-ups and elevated push-ups

Performance Level
1200m Run
75 Pull-ups (band ok)
150 Push-ups (elevated ok)
225 Air Squats
1200m Run

Fitness Level
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run